ACCORDING to the World Health Organization, our bodies need a minimum daily intake of 400 g of fruits and vegetables for the prevention of chronic diseases, such as heart diseases, cancer, diabetes and obesity.
A very good source of most micronutrients, dietary fibers and essential non-nutrient substances, a healthy diet of fruits and vegetables can keep our bodies healthy and in tip-top condition. With more than a third of our population either overweight or malnourished, Filipinos are encouraged to eat more fruits and vegetables on a daily basis.
When asked to increase one’s vegetable intake, many people easily assume that they would be stuck with green salads, celery and raw carrots, or worse, that vegetable dishes are tasteless and unappetizing. Once given a chance, eating vegetables can be exciting, filling and flavorful whenever served fresh or cooked well.
With our daily meals, we can start by adding more Filipino dishes that can be cooked meatless and with a variety of vegetables. Take for example the Ginisang Togue (Sauteed mung bean sprouts) with deep fried tofu, thinly sliced Baguio beans and carrots. Bulanglang is also a soup dish made savory with onion, tomatoes, squash, upo, tofu and malunggay leaves, while banana blossoms can be cooked by sauteeing garlic, onion, tomatoes chillies, and left to simmer with coconut milk. The vegetable version of Afritada is made up of potatoes, bell peppers, and carrots in a tomato-based sauce. Lumpia or spring rolls can easily be prepared and cooked using only vegetables as its ingredients. Likewise, pancit canton noodles can be served with just vegetables, such as broccoli, snap peas, carrots and cabbage.
Preparing vegetable dishes can be fun and cost-effective, as compared to meat dishes. However, if you want to really cut down your budget, you can start growing your own vegetables in your backyard or in any space available to you.
Pechay, mustard greens and water spinach (kangkong) are said to be eas- to-grow vegetables. Sweet potatoes, eggplant, okra, ginger and sili are popular choices of vegetable gardeners as well because they grow fast with little tending required. To get started, all you need are some old containers recycled as pots, loam soil, water, seeds or seedlings.
Aside from harvesting fresh vegetables, gardening has also been found to effectively relieve stress and uplift one’s mood. In addition, the activity brings you outdoors where you can get plenty of sunlight (a good source of vitamin D) as you burn calories.
As for fruits, the rule of thumb is to consume those that are fresh and in season. Try to “frutify” your dessert and snack time, so you get more nutrients and fiber into your diet, as well as that needed energy boost throughout the day.
Located in Nasugbu (15 minutes from Tagaytay), Sandari Batulao’s development projects will include an edible landscaping to make way for organic vegetable farming. Sandari Batulao is a real-estate development that promotes the ability to maintain one’s healthy physique for a quality of life that allows one to go through daily activities without undue fatigue or physical stress. For more information on Sandari Batulao, please check www.sandaribatulao.com or Sandari Batulao (Official) on Facebook and Instagram.